Megan Santiago's Blog, page 13

Date Night Ideas: Fun And Romantic Ideas

Whether you’re in a long-term relationship and looking to rekindle some romance or a budding new couple planning your first date, finding new and exciting things to do together can be challenging. Most couples are usually content to Netflix and chill every Friday night, but for those looking for something a little more sophisticated, we’ve put together some super fun romantic date night ideas for you to try.

Whether you’re the outdoorsy type, the adventure type, or even if you just like to get creative in the privacy of your own home, this list has something for everyone.

If You Think Date Night Isn’t Important, Think AgainIf You Think Date Night Isn’t Important, Think Again

Date night is essential for keeping the spark alive in any relationship. It’s a time to focus on your partner without the distractions of work, kids, or social media. It’s a time to reconnect and remind each other why you fell in love in the first place.

It can be easy to let date night fall by the wayside when life gets busy but making it a priority is crucial for maintaining a healthy and happy relationship.

Date night doesn’t have to be an elaborate affair. It can be as simple as going for a walk together or cooking dinner at home. The important thing is that you’re taking the time to focus on your relationship.

Pro Tip. Utilizing dates is an important part of marriage counseling! However, make sure to only have positive conversations, goals you have individually and as a couple, something nice someone did for you this week, complimenting your partner. This is a positive psychological perspective toward improving your marriage or relationship.

Exciting Alternatives to Dinner and a Movie

Dinner and a movie is a classic date night activity. Sometimes, though, it can be fun to get out of your comfort zone and try something you might not have thought about doing before.

Here are a few fun alternatives to dinner and a movie to help up your date night game.

Moonlight Walk and Coffee Trivia

Take a romantic stroll under the stars and then test your knowledge of coffee facts with this fun and unique date night.

Start by taking a walk together in a local park or nature reserve. Make sure to bring along a blanket so you can snuggle up close when you stop for a break. After working up an appetite, head to a nearby coffee shop for some trivia fun.

This date idea is the perfect mix of romantic one-on-one time and going out on the town.

Drive-in Movie

Take a throwback to the 1950s with this classic date night.

Plan ahead by finding a drive-in movie theater in your area and buying tickets in advance. Make sure to pack some snacks and drinks to enjoy during the film. Drive-in movies are an excellent opportunity to get cozy in the front seat of your car (or the bed of a truck) and cuddle up close.

Roller Skating

Get your retro on with this fun date idea.

Roller skating is a great way to get active and have some laughs together. Find a local roller skating rink and spend the night skating around hand-in-hand. If you’re feeling daring, try doing some couples skate moves.

Take a Cooking Class

This date is perfect for couples who love to eat.

Find a local cooking or baking class and sign up for a session together. Taking a cooking class is a great way to learn something new while spending time with your partner. You can even take the food home with you and enjoy it later.

Go Pub Crawling

This date is perfect for couples who have an appreciation for alcohol.

Pub crawling is a great way to try new drinks and explore different parts of town. Start off at your favorite local bar, and then make your way to a few other bars in the area. Just be sure to pace yourself so you don’t get too drunk to finish the date.

Get Out into Nature

For those of you outdoorsy types, these date ideas are for you. Create fond memories and bond with your partner while enjoying the great outdoors.

Go Kayaking/Paddleboarding

Get out on the water for a day of fun and adventure.

This date is perfect for couples who love being active and spending time outdoors. Just be sure to check the weather in advance, so you don’t accidentally get stuck in a thunderstorm.

Have a Picnic in the Park

This is a classic date for a reason.

Find a beautiful spot in your local park and spread out a blanket for a romantic picnic lunch or dinner. Be sure to pack some of your favorite foods and drinks, and don’t forget the insect repellent if it’s summertime.

Go to an Outdoor Concert

For music lovers, this date is for you.

Outdoor concerts are a great way to enjoy live music while getting some fresh air. Check out your local concert listings and find an outdoor show to attend together. Just be sure to pack some snacks and drinks, so you don’t have to buy overpriced concessions at the venue.

Go Rock Climbing

This date is perfect for couples who are looking for a little thrill.

Rock climbing is a great workout and a fun way to challenge each other. If you live in a place where outdoor rock climbing is available, try giving that a shot! Alternatively, you can find a local rock climbing gym and spend the day scaling walls together.

Go Skydiving and Knock It Off Your Bucket List

For couples looking for an adrenaline rush, skydiving is the perfect date.

If you’re one of the few people who have skydiving on their bucket list and plan to go through with it, now is your time to shine. Nothing says romance like free-falling through the sky together.

Get Creative at Home

Date night at home doesn’t have to be boring. There are tons of creative ideas for couples who prefer a night in instead of going out on the town. Here are some indoor date ideas to add to your list.

Create Your Own Cocktails

For couples who enjoy a good drink, this date is for you.

Get creative in the kitchen and come up with your own unique cocktails. You can even make them themed to go along with a movie or TV show you’re watching. If you’re feeling really adventurous, try making some homemade bitters to add to your drinks.

Cook a Meal from Appetizer to Dessert

If you’re a foodie couple, this date is for you.

Cooking a meal together is a great way to spend some quality time with your partner. Start with appetizers, then move on to the main course, and finish with dessert. Cooking together is a great way to try new recipes and bond over your shared love of food.

Game Night

Game night is the perfect date for couples who like to keep things light and fun.

Having a game night is a great way to spend an evening laughing and joking with your partner. You can either play some of your favorite games or try out some new ones. You can play fun guessing games like HedBanz, or funny card games like What Do You Meme.

Build a Pillow Fort and Have a Movie Marathon

This is the perfect date for couples looking for a cozy night in.

Build a fort out of pillows and blankets, and then snuggle up inside with your partner to watch some of your favorite movies. Don’t forget the popcorn! 

Building a pillow fort and having a movie night is a great way to relax and spend some quality time together.

Play a Video Game Together

For couples who are into gaming, this date is for you.

Whether you’re playing some of your old favorites or trying out something new, spending some time gaming together is a great way to bond with your partner. There are tons of fun multiplayer games out there to enjoy with your date.

For Those With Expensive Taste

For those of you who like to splurge a little on date night to give it some extra flair, here are some ideas for you.

Go Wine Tasting

If you and your partner are fans of wine, you should definitely add this one to your list.

Wine tasting is a great way to learn about different types of wines. You may even find some new favorites! Visit a local winery or go to a wine tasting event and sample some new wines together. You can even make a day trip out of it and visit some vineyards.

Go to a Luxury Spa

For couples looking to relax and rejuvenate, a trip to the spa is the perfect date.

You can enjoy massages, facials, and other treatments together. Going to the spa is a great way to unwind and pamper yourself.

Get Dressed Up and Go to a Nice Restaurant

For those of you who enjoy getting all dressed up, this date is for you.

Go to a nice restaurant and enjoy feeling boujee for the evening. Splurging on dinner is a great way to treat yourself and your partner. You can try fancy cocktails or order a nice bottle of wine to go along with your meal.

Rent a Boat for the Evening

For couples who love being out on the water, this date is for you.

Going boating in the evening is relaxing and romantic. Rent a boat for the evening and enjoy some time together on the open water. You can bring a picnic and have a nice, romantic, candlelit dinner on board as well.

Day Trip and Dinner in Another City

For couples who are looking for a mini-adventure, this date is a must.

Take a day trip to another city and explore all it has to offer. Then, finish the day with a nice dinner at a local restaurant. Taking a day trip is a great way to get out of your comfort zone and try something new together.

Final Thoughts

Date nights are important for the health and longevity of relationships. Whether you like to go out on the town or spend a night snuggled in blankets, there are plenty of date ideas to try.

So don’t be boring, try something new. Reconnect with your partner and remind them how important they are to you. They will no doubt appreciate you putting in the effort to make your date night fun and different.This article originally appeared on Hello Sensible.

15+ Party Food Ideas That Will Impress Your Guests!

Are you planning on having a party anytime soon? Hosting a party and planning it can be highly stressful, especially feeding the crowd. You might be wondering what party food to serve to your guests. 

From simple classics like Buffalo wings to fancy charcuterie boards to amazing cheesecakes, many ideas can make your party rock.

What follows are 15 party food ideas to help you plan your birthday party or special event!

Party Food Basics

When it comes to party food, you want to be creative and have fun with your food selection. You might also want it to be easy and affordable.

You probably don’t want to order from cheap restaurants for a group of people because your costs can very quickly add up when you choose this path.

People often want to shop and save when it comes to party food; no one wants to buy things they don’t need. Additionally, you want to have various options for people to choose from when deciding on party food because not everyone has the same taste.

It is time to reduce stress and impress guests with your food ideas. A party is not just about you but about the people coming to the party. We’ve put together a list that not only saves time and money but also contains several crowd-pleasers to suit anyone’s party food desires.

Crowd-Pleasing Party Appetizers Chips and Dip 

You can never go wrong with chips and dips! You only need two components: chips and a sauce of some kind. Most people always have a chip and dip of some sort at a party because it is simple and agreeable.

You can buy a premade dip or make your own. If you are on a budget, buying ingredients to create your own is the way to go.

Shrimp Tostada Bites 

Shrimp Tostada Bites make a great appetizer at a party. They are small and fun to make.

Guacamole and seasoned seared shrimp are combined in these bites that will give your mouth a great mix of sweet and spicy. If you have guests who love this combination, it’s a great idea to serve these at party. 

Vegetables and Dip 

Like chips and dips, vegetables and dip are a bit healthier if you want to go a route with less calories for your crowd.

It is an inexpensive appetizer that is simple to assemble. Wash and plate some carrots, cucumbers, celery, broccoli, and/or cauliflower and put them on a platter with a simple dip, homemade or store-bought. 

Charcuterie Board 

A charcuterie board adds to a party food table with its colors and nutrients.  You can design the charcuterie board in creative ways, allowing for fun in the board’s creation.

Combine various cured meats, cheeses, vegetables, and nuts for people to choose from. With various options on the platter, there’s a delicious combination for every taste bud. 

Jalapeño Poppers

Add a little spice to you party!

Jalapeño poppers are not only delicious, but they are easy to make. You need to stuff a filling or mixture into a jalapeño pepper, then bake or fry it. The filling can be cheese, spices, or meat.

Wrap the pepper in bacon to make it extra tasty and appealing. If you and your guests don’t like jalapeños, substitute bell peppers. 

Cocktail Meatballs 

Cocktail meatballs are the perfect appetizers for a party. They are a MUST!

You can fry or bake the meatballs then coat them in a delicious low-carb sauce. They are simple to make and have an irresistible taste. Be sure to make or buy plenty because your guests will love them and will ask for more. 

Deviled Eggs 

You have probably heard of another excellent, popular appetizer dish known as deviled eggs. Some people would say there is nothing better than smooth deviled eggs.

To create this crowd-pleaser, you simply hard-boiled eggs, then separate the egg whites from the yolks by cutting them in half lengthwise. Mix the yolk of the egg with mayonnaise and combine with spices like mustard, salt and pepper, and/or paprika. Then you fill the whole of the egg whites where the yolk used to be with the delicious, creamy mixture, and serve.

Salad 

Adding a salad option to a party food table gives your guests a healthy dish option that is easy to put together. Combine lettuce, cut up vegetables and maybe even a protein like chicken or shrimp to complete the salad. 

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Pasta is a great option for a party with many different pasta recipes to choose from: alfredo, lasagna, ravioli, and spaghetti. 

Not only is it easy to make but it is affordable. You only need a few ingredients and a few hours to create a scrumptious pasta dish for a party.

Tacos

Mexican food at a party is always a hit. If you provide the components for guests to create their own tacos, they get to make their favorites themselves.

Tacos for a party are easy and fast to prep, saving you time and money for other things on your to-do list. 

Sandwiches 

Sandwiches are a must-have at a party that are easy and cheap to make.

You only need a few ingredients to create them, including bread, meat, cheese, and lettuce, for example. If you want it to make fancier sandwiches, you can add more ingredients to impress the crowd like olives or an aioli.

Chicken Wings

The crunch of fried or baked chicken wings is hard to resist, especially if you have an incredible sauce on them.

Protein is a must when having a gathering with friends and family. 

Baked Potato 

Doesn’t a baked potato with chili and cheese sound tasty to you?

You can prep food for a baked potato buffet or bar for your guests, then they can make their own baked potatoes. Top with things like bacon, sour cream, chives and the like. 

Casserole 

Food made in a deep pan or dish is a popular party food dish partially because they are easy and convenient to make.

A variety of casserole recipes that are suitable for entertaining are available and easy to find online. 

Mac & Cheese

Everyone loves a hearty mac and cheese dish at a party. The starch and cheese in this delicious dish are perfect for absorbing alcohol if there are cocktails, beer and wine that will be served.

It is a straightforward dish that brings comfort to people.

Quesadillas

Making quesadillas involves only a few ingredients. You can use shredded or rotisserie chicken for a protein, shrimp or mushrooms for vegetarians. Cheese is a main component of quesadillas. Include additional vegetables (like sautéed onions) if you like and spices.  

Shrimp Avocado Garlic Bread 

Do you want something more exciting and original? Why not jazz up regular garlic bread by adding something like shrimp and avocado? It will give the food a creamy texture and appeal to the crowd. 

Desserts at a PartyCookies 

Cookies are easy to make and one of the best desserts to have at a party.

You can buy them at a bakery or make them at home. Cookie recipe options are endless, so you can have a variety of cookies for dessert to provide your guests with different flavors.

Cookies for dessert are one of the most popular party foods to have if you’re entertaining. 

Brownies

Can you imagine presenting a batch of freshly baked brownies, right out of the oven, to your friends? The the fragrance is enticing!

Brownies don’t take long to make and don’t cost a lot. 

Cupcakes 

Like cookies, making a few cupcake recipes will give your guest the chance to choose from multiple flavors. For example, you can choose vanilla, chocolate, red velvet, or other flavors. 

Chocolate Covered Strawberries 

Creating chocolate covered strawberries is straightforward and you only need two ingredients: dip freshly washed strawberries into melted chocolate.

Most people love them because of its textural contrast and how they melt in your mouth. Everything tastes good when you dip it in chocolate, right?

Fruit Tart

A fruit tart is tasty and a great source of antioxidants and vitamins. The beautiful colors of the fruit on top are the stars that catch guests’ attention.

Its beauty helps make it the perfect dessert for a party. If you make your own at home (as opposed to buying one at a bakery) you can use any fruit in season, like strawberries, blueberries, kiwi, mandarin oranges, or peaches. 

Jell-o

Making jello is easy if you have the time to chill it and provides a cold and refreshing, low-calorie option at a party.

You can make all kinds of colors of Jell-o, by itself or add fruit to the dish you create it in. It is an especially good dessert during summertime. Can you imagine having refreshing Jell-o on a hot summer day? 

Ice Cream

Most people love ice cream at a party, especially on a hot day. If you have a lot of kids on your guest list, a Sundae bar will be a treat. Buy toppings for a top-your-own Sundae bar for guests to enjoy. 

Fruit Kabobs 

Fruit kabobs make a table more lively and fun.

This little snack is easy to assemble: you only need to put a variety of cut pieces of fruit on a skewer, like honeydew, mango, pineapple or cantaloupe.

Fruit kabobs are not only delicious, but they make a great decoration a party table. It is a party food that can serve two purposes at a party.

S’mores

Set up a bonfire and make s’mores at your party!

You have a nostalgic treat when you combine marshmallows, chocolate, and graham crackers.

If you can’t have a bonfire to create a s’mores setup for your guests, you can make a recipe as an alternative like a s’mores cookie bar or cake.

Final Thoughts 

Hopefully, this list has inspired you and helped to save you time to get your party food list going. Once you have finished your food selection, you can focus more on dressing to impress the crowd, cleaning your home, and decorating your house for your guests.

This post originally appeared on Savoteur.

Easy Jobs That Pay Well: Balancing Home-Work Life

Millions of Americans wake up every day dreading their job. Many of these jobs are high-stress, low pay, and lack work-life balance.

Isn’t there another way?

The following jobs pay well, are quite low-stress, and are often enjoyable. Also included on this list are work-at-home job ideas so that you can structure your day on your terms. Being your own boss is so much more empowering.

Before we get to the jobs, there are a couple of things to consider.

First, some have a learning curve that makes them challenging initially. Once you get the hang of it, they can be pretty simple though.

Secondly, the word “easy” is very subjective. What might be a cakewalk to one person might be difficult for someone with a different skill set.

Having a fun job you’re passionate about could potentially make the job seem very easy to you, especially compared to someone that doesn’t enjoy working in the same field.

Now, let’s go over some easy and exciting job ideas with excellent income potential.

Easy Jobs That Pay Well1. Life Coach

If you enjoy helping others, being a life coach is a rewarding career. Life coaches motivate and inspire people in all different areas of life to manage their day-to-day living.

Some life coaches give general guidance, while others have areas of expertise.

Here are some different areas of coaching:

BusinessCareerHealthLife SkillsRelationships

Life coaches meet with their clients in person or online. Some coaches work for companies while others are self-employed.

If you’re lucky enough to work for yourself as a life coach, you can create your schedule.

Not only that, but once you have built up a clientele and have refined your coaching process, it can be pretty straightforward.

Life coaches earn good money. They make almost $60k a year or more.

Skills and Traits Necessary to Perform This Job:

Have a positive attitude.Non-judgmental personality.Great listening skills.

Average Annual Pay: $59,630

2. Video Game Tester

Testing video games is a dream job for many. You are getting paid to play video games. How cool is that?

Testers play games before their release to report on bugs and flaws.

Video game testing is typically an entry-level job and doesn’t require a degree.

Skills and Traits Necessary to Perform This Job:

Enjoy playing video games. Top-notch problem-solving skills.The ability to follow testing procedures.

Average Annual Pay: $46,770

3. Voice Actor

Have a knack for acting? Voice acting might be a fantastic fit for you. Plus, the pay is quite lucrative.

Voice-over is in high demand, with many opportunities in narration, animation, commercials, video games, and much more.

Professional voice actor Lili Wexu has this to say: “My advice would be to keep on top of your training, and focus on creating your content. Many people in the industry are watching what’s going on online.”

The content you create can be in any genre, and if the right person sees it, this could lead to a job or other opportunities.

Skills and Traits Necessary to Perform This Job:

Acting skills (you have to become the character you’re playing, just like regular acting).Discipline and persistence for the hours of training.

Average Annual Pay: $76,297

4. Photographer

If taking pictures is a hobby you already have, why not get paid for it? Also, turning your passion into a job will make it feel less like work.

There are many types of photographers:

Wedding PhotographerBlog PhotographerStock PhotographerFamily Portrait PhotographerReal Estate Photographer

Skills and Traits Necessary to Perform This Job:

Creativity and the ability to think outside the box.Excellent technical and problem-solving skills.

Average Annual Pay: $43,114

5. Mystery Shopper

Retail establishments and marketing research companies hire mystery shoppers to give feedback on the customer service they receive.

Mystery shopping is a great way to make extra income. Some people even do it full-time.

Mystery shopping allows you to work independently with little supervision, which is a perk.

Skills and Traits Necessary to Perform This Job:

Must enjoy shopping.Detail-oriented. Able to succinctly summarize experiences.

Average Annual Pay: $41,611

Easy Remote Jobs That Pay Well6. Proofreader

Proofreaders check written work for grammar, spelling, and punctuation errors.

There are many stay-at-home proofreading opportunities, and the occupation is in high demand.

Some proofreaders have their own home-based business, while others work full-time for a company or do freelance work.

You can train to be a proofreader in your spare time, which is a plus, especially if you already have a day job.

Skills and Traits Necessary to Perform This Job:

Attention to detail.Ability to meet deadlines and juggle multiple projects.

Average Annual Pay: $45,852

7. Online Tutor

Tutoring is a fun way to earn some money working from home. This job is incredibly fulfilling if you enjoy teaching others.

Some people tutor on a full-time basis, while others work part-time.

Since you can set your hours, another option is to have an online tutoring side business while you work another job.

Your tutoring gig could prove incredibly profitable, especially combined with another paycheck.

For example, if your nine-to-five job pays $40,000 a year, combined with $10,000 from tutoring, that’s a $50k-a-year salary.

It’s one of the most popular side hustles for a good reason – it provides a flexible schedule with the option to have weekends off.

Skills and Traits Necessary to Perform This Job:

Solid communication skills.Professional demeanor.Great patience.

Average Annual Pay: $45,926

8. Online Affiliate Marketer

Affiliate marketing involves promoting other companies’ products or services for a commission.

Affiliate marketers recommend products through blogs, social media platforms, or email.

If someone clicks on their affiliate link and makes a sale, they’ll earn money. As you can imagine, this can be quite profitable, especially if you have a large audience.

In the beginning, it can be challenging to build up an audience and write persuasive copy that converts to sales.

Once you get the hang of it though, it’s a simple way to hustle online. There is no fixed upper limit to the earning potential either.

For example, after building an affiliate marketing website and establishing good traffic and sales, it’s possible to put the site on autopilot.

Many times this leads to relatively passive income, which is always lovely.

Skills and Traits Necessary to Perform This Job:

The ability to solve someone’s problems by recommending the right products.Above-average data analysis skills. Good copywriting skills.

Annual Pay: Salary can vary from $0 to $100,000 or more.

9. Blogger

Blogging allows you to be your own boss and work in the comfort of your home. To make money blogging, you must produce helpful content that people want to read.

Monetization channels include ads, sponsored posts, affiliate marketing, and others.

Just like affiliate marketing, blogging is a slog at first. Once you get a consistent content schedule going, it gets more manageable.

If you earn enough to hire writers and virtual assistants, blogging has the potential to dramatically expand your income.

Also, once a blogger has one successful blog, they are better positioned to create another using the same strategies. The more income streams, the better.

Skills and Traits Necessary to Perform This Job:

Willingness to continuously learn. Solid ability to adapt to new trends.Strong time management and organizational skills.

Annual Pay: Bloggers make anywhere from $0 to a six-figure salary or more.

Summary

From having an online business to working for a company, there are many easy ways to start earning money.

If saving money has been challenging, it may be time to make more money with one of the opportunities mentioned.

Remember, you have the potential to earn a lot of money, and you don’t have to be in a stressful work environment to do so.

Finding a job that fits your definition of easy and is something you love doing will make you happy to wake up and go to work each day.

This article originally appeared on Wealth of Geeks

Best Tips to Avoid a Dehydration Headache

It is never a pleasant experience when it seems like Thor’s hammer is making a dent in your brain. You can’t effectively continue your day because the pain will weigh you down. 

What could be happening? 

If you’ve not drank water in a while, you may be experiencing a dehydration headache. While you can do something to ease the pain and headache, it’s always better to avoid it. 

As with everything health-related, it’s always better to prevent illnesses than cure them. And that’s why we wrote this guide to help you avoid dehydration headaches.

Use the following tips, so you have a clear head and function optimally at all times. 

Tips to Avoid Dehydration Headaches 

These are at-home solutions to dehydration headaches.

Drink Water Regularly 

There is no better way to prevent dehydration headaches than drinking water and consuming electrolytes. Electrolytes push water into our cells in order to be properly hydrated and not just full of water. Most people do not consume enough vitamins and minerals (including electrolytes). When your body doesn’t have enough fluids to keep it going, it sends a message to the brain, and headache tantrums begin. You can prevent this from happening by drinking water regularly. Notice we’re not saying ‘fluid’ or ‘liquid’? 

Drinking other fluids like energy drinks, soda, or carbonated drinks is not the best option. If it’s not water, it is not water. Besides, these drinks have high sugar content or contain preservatives; drinking them in place of water will cause other issues. 

Away from that, when you drink water, take it slowly. Don’t gulp or rush it or drink too much at a time. That could lead to other problems. 

Reduce Physical Activity

Physical activity has been linked to dehydration. Physical activity has been linked to dehydration. As you exercise, you consume more water. The exercise here means regular activities like walking, talking, stretching, singing, or moderate to high-intensity activities like mowing the lawn, bicycling, or hiking. 

If you don’t have water handy to replenish what is lost, you might want to slow down on those activities. Continuing will make you need water, and if you can’t get any, dehydration headaches might set in. So, take a break or reduce physical activities, especially when you don’t have water to drink. 

Don’t Stay Long in the Sun

Sunlight is good for many things, including supporting bone health, production of Vitamin D, and promoting mental health. Sunlight can also make you sweat more, losing more water and electrolytes faster than you usually would. 

Avoid direct sunlight for extended periods if you want to prevent dehydration, which leads to dehydration headaches. And if you can’t possibly do that, take a bottle of water with you or wear a hat to reduce the intensity of the heat. But if you start feeling dehydration symptoms, get away from the sun and rest under a cool shade.

Carry a Reusable Water Bottle

One way to ensure you easily access water is by taking a reusable water bottle with you. It may not be a popular thing to do, but it is ideal for preventing dehydration. You can always refill them with water wherever you go and stay hydrated.

Avoid using single-use plastic bottles for water refills. These bottles can hold water you can use (when new), but water quality reduces after first use. The plastic is made with chemicals, and these disposable bottles leach toxins when they become old or damaged. So, choose reusable water bottles for water; they’re also safer for the environment. 

Supplement With Electrolytes

Unfortunately, our diets are not as rich in vitamins and minerals as they once were. In addition, in America, the food quality is compromised for mass production and high profits. This leads to a major issue of deficiencies and causes an increased need for supplementation.

Electrolyte supplements include the following minerals:

SodiumCalciumPotassiumChloridePhosphateMagnesium

Look for organic and non-GMO sources if they are combined with vitamin c as well.

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Apart from drinking water and eating regular food, you can eat water-rich foods to help avoid dehydration and dehydration headaches. These foods will naturally supply your body with a healthy dose of water because of their high water content. They also contain vitamins that help improve hydration. Some water-rich foods to eat are:

CucumbersTomatoes WatermelonSpinach PeachesBroccoli Zucchini RadishApple

If you want to keep a hydration routine effectively, consider throwing some of these foods into your daily diet. You will benefit from the water content and other nutrients found in these foods. 

Eat Electrolyte-Rich Foods

Electrolytes play a crucial role in metabolic functions in the body, as they help cells regulate the flow of fluids. Cells in the body also use electrolytes to maintain the right water levels. Furthermore, as water levels deplete in your body, so do electrolytes, and you have to ensure an electrolyte balance as you rehydrate.

Taking electrolyte-rich foods is the best and most natural way to maintain that balance. Foods like watermelon, milk, smoothies, and coconut water are ideal. Try to avoid sports drinks like Gatorade and other artificial electrolyte drinks. They’re high in sugar and calories and contain additives; they’re also addictive. 

Avoid Food Sensitivities

Food sensitivities can cause digestive upset and diarrhea in particular, which causes loss of fluids and electrolytes. Water and electrolytes are absorbed in the small and large intestines and gut problems can lead to a lack of absorption of these nutrients. Hence leading to further dehydration and increasing your chances of suffering from a dehydration headache.

To figure out if you are sensitive to certain foods, taking a food sensitivity test is a great way to find what foods may be disrupting your body’s normal function.

How to Know When to Rehydrate to Avoid Dehydration Headaches 

Sometimes we get so caught up with activities that we forget to drink water and eat water or electrolyte-rich foods. Use the following pointers to decide the appropriate time to get a refill. 

You’ve Had Long Heat Exposure

If you’ve spent a few hours in the sun, you are getting dehydrated if you’re not already. We’ve established that heat exposure leads to faster water loss, so you might want to drink water as soon as possible. If you don’t, your body will eventually start nagging at you, and you won’t like the symptoms. 

You’ve Exercised Longer Than 30-45 Minutes

Every exercise will make you lose water quickly, and so you should have water close by to rehydrate after every few sets. Don’t wait until the end of the routine or when your brain starts sending the message that you need to drink water. Drink some water after, say, 30 minutes to an hour into your exercise. 

You Are a Heavy Sweater 

Some people sweat more than others, and if you’re one of those, you may need to drink water more often. And the reason is simple; your body needs to replace the water and electrolytes lost through your sweating. Take a reusable water bottle with you and sip from time to time. You won’t get dehydrated. 

Last Words

Dehydration headaches are real and are an offshoot of dehydration, but you don’t have to experience the pain since you can prevent it. Follow the tips in this guide to avoid dehydration headaches, and you’ll be fine. 

Recognizing Optimism Bias: Is it Helpful To Think This Way?

Over 21 million adults in the U.S have suffered from at least one episode of depression in 2020.

Would you believe that the average person expects to live a better-than-average life? The math doesn’t add up, but this skewed perception is quite common. This gap between perception and reality is due to a cognitive bias called optimism bias.

Due to the optimism bias, people disproportionately tend to think favorable outcomes are heading their way, and unfavorable outcomes are someone else’s problem. Of course, this imbalanced perception of future life events affects all of us, but is it putting us in psychological danger?

Let’s explore and find the answer.

What Is the Optimism Bias?

Optimism bias, also known as positivity bias, tends people to overestimate their probability of experiencing positive events and underestimate the likelihood of experiencing adverse events.

For instance, a person may believe they have an outsized chance to live longer, be wildly successful in their career, or win the lottery due to optimism bias.

This same tendency can cause an optimistic person to minimize (or even negate) the likelihood of contracting a severe illness, being the victim of a crime, or sustaining an injury or loss.

Optimism bias leads us to believe we are less likely to encounter hardship and more likely to find success relative to our peers. Unfortunately, this irrational tendency creates an intersection between hope and overconfidence.

However, it is okay if living conditions are not as ideal as we want; life can still be okay.

Pros and Cons of the Optimism Bias

Psychological biases skew the way we interpret things, and this one is no different. While it does have some undesirable effects, there are also some upsides.

The Downsides

Like all cognitive biases, the optimism bias does have some psychological downsides.

First and foremost is the cost of unmet expectations. When you set unrealistically high expectations, and reality doesn’t meet those expectations, you may find yourself feeling frustrated or depressed.

The illusion that things will always go smoothly can also cause you to significantly underestimate how long it will take you to get things done. The Nobel Prize-winning author of Thinking, Fast and Slow, Daniel Kahneman, calls this problem the planning fallacy.

Similarly, underestimating the probabilities of adverse outcomes can lead to poor decisions in preparing for those outcomes. For example, a person may fail to take sufficient protective measures for their physical health, finances, personal safety, and others if they don’t believe they will need those things.

Setting unrealistic expectations is different than believing there is hope, joy, and many great things in this life.

The Benefits

On the bright side, grounded, rational optimism about the future can also be quite helpful.

For instance, many psychologists believe positive thinking can be a self-fulfilling prophecy. In that view, the optimism bias is more than expecting good outcomes: it’s a way of manifesting them.

In this way, we can also view optimistic thinking as a motivational tool. If you believe you can achieve your goals and they are within your reach, you are far more likely to take steps to get there. That type of self-belief can both motivate you and build resilience. Conversely, a pessimistic view would discourage you from trying.

Perhaps most simply, the optimism bias makes us feel happier. Which would you prefer to look forward to, a future where you will be happy and prosperous, or one where you’re unhappy, and nothing will get better? The inherent hope in the optimism bias creates a more positive outlook on life overall.

Optimism Bias vs. Negativity Bias

Humans are naturally biased toward negativity hence why anxiety, depression, and mental health disorders increase. A great example of this is when someone says something hurtful towards you, it will stay in your mind for a more extended period of time than if they complimented you.

Somewhat paradoxically, humans are highly capable of both optimism and pessimism. Both affect the human decision-making process.

In contrast to the optimism bias, the negativity bias causes us to fixate on negative stimuli. Due to this common bias, things we perceive as dangerous or potentially harmful (whether physically or emotionally) attract disproportionate attention. This anxious behavior results from the primitive parts of our brains identifying possible threats and preparing us to act.

While the optimism bias is generally more focused on the future and events yet to happen, the negativity bias has more impact on present and past experiences.

Either one of these biases can be disruptive to a happy, healthy life, but each can also be helpful. One motivates us, and the other protects us. The key is to embrace healthy thoughts but move away from them before they cause irrationality or emotional harm.

How to Maintain Healthy Optimism

While completely overcoming the optimism bias may be out of reach, we can take steps to uphold an optimistic attitude while still preparing for adversity.

Remember, there are plenty of great reasons to practice positive thinking. We only want to avoid the fallacies and illusory self-deceptions that sometimes come with unrealistic expectations. The following strategies can help.

The ideal balance here is to have a positive attitude about what can happen without discounting the possibility that things might go differently. Decoupling hope from expectation lets us pursue positive outcomes and persist whether or not they play out how we hope.

Coexist With Negative Circumstances

An oft-missed principle of positive psychology is the importance of making room for both positive and negative emotions. Being optimistic does not have to mean only ever experiencing positive emotions and having an upbeat, “glass-half-full” attitude.

However, you can work on not dwelling on the negative events and focus on the possibilities that can occur if you try new “scary things”.

Feeling all of your emotions, not just the good ones, doesn’t make you a pessimist. On the contrary, it is vital to your overall well-being. But unfortunately, denying this part of our experience fosters toxic positivity. With this attitude, positive thoughts can do more harm than good.

Sometimes, life gives you lemons. No matter how much we think positively, adverse events will occur periodically. Coping with those events and processing the feelings they cause is how a rational optimist maintains a healthy emotional balance.

Life happens, but there are still benefits to not getting the job you thought you had to have. Maybe an even better opportunity is right around the corner, and you can find a positive in most situations.

Mindfulness

Mindfulness tells us that we should enjoy the present moment and focus on what it teaches us. Also, it says that anxiety is when you want the current moment to be different than it is. Worrying about the future and regretting the past robs you of your present moment. Mindfulness-based cognitive therapy helps us change our thoughts to reach our goals and be grateful for all that we do have and the potential we have.

Bright Possibilities in a World of Uncertainty

None of us has the superpower of perfectly forecasting the events that will unfold ahead of us. Nevertheless, thinking optimistically about what may come gives us hope, motivation, and happiness. Yet, at the same time, unrealistic optimism and expectations that contradict reality can bring us disappointment, helplessness, and even despair.

To be more rationally optimistic, practice gratitude for your current circumstances and a positive mindset about how the future may go without strict preconceptions of how things will go. A drop of mindfulness can go a long way to helping us overcome this pervasive psychological bias.

This article originally appeared on Wealth of Geeks.

Psychology Beliefs

In counseling, we are taught to work towards focusing on the hope we have and understanding cognitive distortions. Cognitive distortions are unhelpful ways of thinking that can cause us to have a negative perspective even if we do not believe we are a negative person. Cognitive-behavioral therapy (CBT) says that we can improve our emotional responses and behaviors if we change our negative beliefs.

There is NOT a very high amount of people who are overly optimistic but rather have unrealistic expectations that are unhelpful.

How To Build Your Best Vacation Packing List in 2022

Many Americans are feeling the post-pandemic travel itch. However, because of the pandemic and the Ukraine-Russia conflict, the cost of traveling has risen substantially.

Finding the best vacation package your money can buy is even more important than ever. Most Americans put in hundreds of work hours during the year to pay for a vacation and accrue enough time off to take a much-needed break from work. Therefore, getting the most out of your hard-earned money is a must.

But don’t be deterred from scratching your itch because of increasing travel costs. Creating a travel budget and using a vacation packing list will help you control your travel expenses. Here is your list of essentials, plus helpful tips to take the stress out of packing.

Your Vacation Packing List: Factors to Consider

When making your vacation packing list, you will want to consider several factors, including whether you will be traveling in the U.S. or abroad, the length of time you will be traveling, and the climate of your destination.

You’ll also want to consider all of the small details of your trip to make sure you don’t leave anything behind. For example, will you have access to a kitchen where you are staying? Would it be possible to save money by meal planning ahead of time so you can either take food with you or schedule a grocery pickup upon arrival at your destination? Again, contemplating the small details can make a big difference in travel expenses.

Planning as much as you can ahead of time will result in a fantastic experience you will enjoy. Use this travel packing list and tips to prepare for your next memorable vacation.

The Essentials for Your Vacation Packing List

The following list contains essential items you may need for your trip. However, you may need other specific items not listed depending on your destination. For example, if you plan a trip to the beach, don’t forget all of your beach vacation essentials. Remembering to pack all of the specific items you will need will help keep your vacation spending under control.

Clothing

Clothing is often the first thing that comes to mind when packing for a trip. Ideally, you will want to pack one casual outfit per day of travel unless you have access to laundry facilities.

However, check out the weather forecast for your destination before packing your suitcase. Be aware of fluctuations in temperature from morning to evening so you can pack appropriate clothing. Try packing clothing that can be mixed, matched, and layered to avoid overpacking.

Consider packing apparel with multiple uses, for example, pants with zip-off legs that can be turned into shorts when the weather warms up or a wrap that could do double duty as a shawl and beach coverup. Try searching for multi-use clothing items online to quickly find what you need for your vacation.

Also, don’t forget to pack clothing for special events you have planned during your trip. For example, a wedding, a formal dinner, a beach excursion, or a sporting event calls for specialized clothing that you won’t want to leave at home.

Shirts

Jeans

Pants

Dresses

Skirts

Undergarments

Undershirts

Shorts

Pajamas

Socks

Pantyhose or Tights

Workout Clothing

Bathing Suits & Coverups

Formal attire/Suits

Sweaters

Sweatshirts

Jackets or Coats

Shoes

Wearing the proper shoes when you are on vacation is incredibly important. Nothing can ruin a trip faster than blisters and sore feet. Be sure you pack comfortable shoes if you will be sightseeing and walking during your travels. Also, choose shoes you can wear with several outfits to save room in your suitcase.

Sneakers

Casual shoes

Dress shoes

Sandals

Flip Flops

Boots

Other Trip-Specific Shoes (Water Shoes, Waders, Snow Boots, etc.)

Accessories

The perfect accessories aren’t just crucial for looking good when on vacation. The accessories you choose can mean the difference between being comfortable and cold, wet, or sunburned while traveling. Therefore, consider the climate of your destination when packing your accessories for your trip.

Purses

Collapsible Tote Bag or Backpack

Belts

Ties

Umbrella or Poncho

Hats (Bucket hats, Baseball hats, Knit Thermal Hats)

Gloves

Scarves

Jewelry & Watches

Sunglasses

Toiletries & Personal Care

Your hotel may provide certain toiletries for your use, which means fewer items to fit in your suitcase. Find out which toiletries are provided by doing your research before packing.

If you need to pack your personal care items, look for travel-sized toiletries to help save space in your suitcase. Also, opting for multi-use products, such as shampoo and conditioner in one formula, can minimize the storage space you’ll need for your items.

Toothbrush

Toothpaste

Dental floss

Soap or Body wash

Face Wash

Razors

Shave Cream

Deodorant

Makeup & Makeup Remover

Feminine Products

Sunscreen

Shampoo & Conditioner

Hair Products

Hairbrush & Comb

Facial Products/Moisturizers

Body Lotion

Contact Lenses/Contact solution/Contact Case

Eye Glasses

Perfume or Cologne

Cotton Swabs/Cotton Rounds/Tissues

Tweezers

Nair clippers & Nail File

Hair Styling Tools/Hair Accessories

Laundry care items

Travel Documents

The following travel essentials are arguably the most important items to remember to pack. You will want to gather all of your necessary travel documents and keep them where you won’t forget them on your departure from home. Pack these items in your carry-on or in a wearable document holder or money belt to keep them safe.

Passport/Copy of passport

Boarding Passes

Confirmation Receipts

Itinerary

Credit Cards

Driver’s License/Photo ID/Visa

Cash

Health Insurance Cards

Travel Insurance Documents

Emergency Contact Information

COVID Vaccination Cards

Medications

You definitely can’t leave home without your medications. So make sure you have enough of your prescription medications ready for your vacation well in advance to avoid the need for last-minute refills.

Keep a list of the current medications you are taking, and make sure your travel partner knows where to find the list in case of a medical emergency. Also, don’t forget your epi-pens if you or anyone in your family have severe allergies.

List of Current Medications

Medications/Medi-planner

Pain Reliever/Fever Reducer

Motion Sickness Medication

First Aid Kit

Epi-pen (if needed)

Inhalers (if used)

Birth control

Electronics & Electronic Accessories

Charge up and pack all of the electronic devices you will be taking with you. Put a reminder somewhere to make sure you grab your cell phone before you leave on the day of your departure.

Cell Phone

Travel Plug Adapter

Laptop/Tablet/E-reader

Chargers

Portable Phone Charger

Earbuds

Camera

Selfie Stick/Portable Tripod

Safety & Comfort Essentials

Keep yourself and your family as comfortable as can be and as safe as possible from illness-causing germs by packing the following items:

Face Masks

Hand Sanitizer

Anti-bacterial Wipes

Money Belt

Travel Pillow

Small Blanket

Sleep Mask

Ear Plugs

Insect Repellant

Refillable Water bottle

Snacks

Gum/Mints

What to Pack in Your Carry-On

Now that you have your complete vacation packing list, you may be wondering which items you should pack in your carry-on bag if you will be flying during your vacation. You will want to keep valuable items, important documents, and a few other things on you when boarding a plane. The following are items to pack in your carry-on bag:

Passport

Wallet (containing credit cards, cash, ID, health insurance cards, etc.)

Change of clothes

Cell phone

Medications

Valuable jewelry

Itinerary

Travel pillow/blanket

Magazines or books

Earbuds

Camera

Portable cell phone charger

Snacks/gum/mints

Other Helpful Packing Tips

Creating a travel checklist will help you organize and reduce the stress of preparing for your trip.  In addition, here are a few other packing tips to prepare you to travel like a pro.

Pare Down and Pack Light

It is easy to fill up a large suitcase with clothing and shoes when traveling. However, there are ways to pare down your clothing to avoid overpacking. For example, you could opt for a smaller suitcase to help limit the amount of clothing you can take.

Also, try to keep the majority of your clothing neutral or within a small color palette so you can mix and match pieces to make different outfits. In addition, by packing clothes in a well-planned and coordinated color palette, you will also be able to pack fewer pairs of shoes.

Lastly, you’ll want to take one more final look at your clothes to spot more opportunities to pare down before placing them in your suitcase. Think about the weather at your travel destination to ensure you are packing appropriately.

Folding vs. Rolling Clothes

Packing your clothing to save space and minimize wrinkling could allow you to leave your travel clothes iron at home. Consider the fabric of the clothing when deciding whether the garment should be rolled or folded.

Thicker and sturdier fabrics, like jeans and sweaters, should be folded because they take up more space when rolled. Also, button-down shirts generally become less wrinkled when folded because of bunching when rolling clothes.

However, rolling clothing when packing can save you space in your suitcase. Clothing items that do well rolled when packed in a suitcase are t-shirts, slacks/pants, bathing suits, shorts, and pajamas.

If you want to leave your bulky travel iron behind, consider traveling with a small bottle of wrinkle release spray to touch up any clothing creases that occur during your trip.

Use Packing Cubes

Packing cubes are great for keeping your suitcase neat and well-organized. Also, packing cubes will accommodate your folded or rolled clothing and can help to compress clothes to fit nicely into your bag.

When more than one family member uses the same suitcase, packing cubes is a great way to keep everyone’s clothes separate for easy access. In addition, you can use packing cubes to separate dirty clothes from clean clothes on your return trip.

Utilize Every Square Inch

Using all the nooks and crannies in your suitcase is key to fitting in all of your accessories. Utilize space around rolled and folded clothing, inside shoes, and under hats. Don’t forget to utilize the zippered suitcase pockets. Lay toiletries flat in secure plastic bags to prevent leaks, and keep those bags on top of your clothing for easy viewing by airport security.

Final Thoughts

There are many details to arrange when traveling, making planning your vacation stressful. However, packing your bags in preparation for your trip should be effortless. Use this vacation packing list to help you easily prepare for your trip and save money by avoiding unplanned purchases during your vacation.

This post originally appeared on Savoteur.

Originally posted 2020-06-04 20:09:15.

The Pantry Storage Plan That Will Change Your Life

We have all seen pictures and videos of amazing kitchen pantries, spotlessly clean, perfectly organized visions of shiny canisters or decorative mason jars with stylish labels filled to the brim with all kinds of foodstuffs. These aspirational pantries are designed to inspire and motivate us, but we are often left feeling inadequate. Having a more organized life can help you reduce stress and feel in control of your life.

Where do you even begin to sort through your kitchen pantry and transform it into the kind of space that looks fabulous and actually makes your life easier? 

Our pantry storage ideas will ensure you will no longer be rooting around for the right jar of spice or run the risk of finding canned goods that went out of date three years ago.

Kitchen Pantry Storage Ideas

There are four simple steps to making your pantry work for you. We have simplified the process into Edit, Maximise, Organize, and Maintain. The result is a practical guide to revamping your pantry and creating a clutter-free space that looks better, feels better, and works better.

Edit

First up is the edit. We take a look at your existing pantry situation and get rid of things. Summon up the courage to look critically at your pantry space. What immediately jumps out at you as a problem area? Perhaps things literally jump out at you, and you risk an avalanche of tinned goods and obscure packets. Get ready to purge the space, and don’t be afraid to get ruthless.

Cull expired or never-to-be-used items: most of us have a few expired items lurking in the back of the pantry. You might be surprised to find that you have been buying new items without using the old ones you have been storing in your pantry. 

Later we will look at the importance of restocking the pantry shelves from the back to avoid this happening. Items you rarely use, like that obscure spice blend you picked up in a sale or the artisanal syrup you only needed a spoonful of for one recipe and never used again. Get rid of these items or find recipes that will enable you to use them.

Merge dwindling products (and note the offenders): if you come across almost empty packets, see if you can combine the contents. There is no point in having four or five different rice packets with less than a portion.

 When it comes to dried pulses, grains, and seeds, you may be able to use up those last few spoonfuls by adding them all to a jar and using them in soups or stews. Note which products this happens with; it’s usually rice, pasta, grains, flour, and sugar – the big-packet items that we will later be decanting into more effective storage bins.

Identify the space invaders: tiny jars, utensils, miscellaneous food items, and boxes are the downfalls of every pantry. They take up lots of shelf space, yet it is nowhere to be found when you go looking for a particular item. 

Work out which items are taking up more space than they should. If you have a lot of space between shelves, this is wasted space. However, this is good news; it means that you have the potential to store more and make better use of the available space.

Clean it up: it is always surprising how messy a pantry can get considering that everything you put in there should be sealed in its packaging. Give everything a good clean, and consider lining the shelves with a shelf liner or a non-stick mat.

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Note which products create the most mess (here’s looking at the pepper grinder and jars of sweet stickiness like jam, syrup, and honey). Later we will look at how to store these without the mess.

Maximize

The next stage is perhaps the most important; maximizing your kitchen storage potential and exploiting every inch of space to create an uncluttered pantry that makes life easier. Again, look critically at the storage spaces available. 

Are you making the best use of the pantry space, or could you extend the shelving upwards or downwards to create extra storage? Do you have room for individual kitchen cabinets? Look at the sides of your cupboards, the doors’ insides, and the shelved area. 

Think about how easy it is to see what is in the pantry and how accessible it is. We want to eliminate the avalanche risk and make everything instantly visible and easily reachable. Of course, it’s a bonus that this will also make the pantry look much more pleasing.

Shallow storage shelves: adding a shallow shelf or a series of shelves is a great way to make use of a small space and give you valuable storage for those small jars and boxes that were taking up so much more shelf space than they deserved! 

Shallow shelves are small enough to go on the wall, the sides of cupboards, or inside doors. This shelving system is an excellent kitchen organization idea if you don’t have the luxury of a floor-to-ceiling, walk-in-pantry.

Inside pantry doors: the back of the pantry door is one of the most underused storage opportunities. This unused space is perfect for narrow shelves, storage racks, or hanging baskets for fresh produce.

Shelf risers: you wouldn’t want to attend a ball game where the seating was all on the level and you were stuck at the back, right? Shelf risers or adjustable shelves transform your shelves by giving you that tiered effect of seeing everything on the shelf without moving everything around. Ideal for small cans, spice jars, canned goods, and smaller boxes.

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Rotating storage racks: the lazy Susan isn’t just for tabletops! Repurpose a lazy Susan or get hold of some rotating storage solutions to make it easier for you to use hard-to-reach spaces without taking everything off the shelf to get to what you want. 

These are especially useful for pantries with corners; a revolving storage solution in that awkward corner space where things tend to get lost will revolutionize your pantry.

Organize

We will show you how to organize the pantry for your kitchen in a few quick steps. This step is arguably the most enjoyable part of the process; putting everything together so that it best meets your needs. How you organize your pantry will depend on your lifestyle. 

If you rarely bake, don’t be seduced by aspirational images of shiny glass jars of flour and sugar! Instead, think about the products you use most and the ones you need to keep but don’t necessarily need easy access to, and implement a storage system based on the frequency of use. 

You may be surprised how often you move a rarely used item out of the way to reach an item you use frequently. An essential part of the process is simply knowing how well your pantry works for you.

Small appliance storage: Small appliances like blenders, coffee grinders, weighing scales, and other kitchen gadgets don’t need to be on the countertop. You can access these appliances much more quickly if you place them on a wheeled trolley or a wheeled stand (the kind designed for plant pots is ideal). 

This way, you can keep them on the floor or a low shelf of the pantry and wheel them out whenever you need them. Alternatively, you can utilize a kitchen pantry cabinet to store small appliances.

Pots and pans storage: If you need to store pots, pans, or oven trays, avoid crashes by using purpose-made pot stands or simple tension rods that allow you to ‘file away’ your trays. Pots and pans can also be hung up, so consider a hanging rail that uses space higher up in the pantry area that would otherwise be wasted.

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Ease of access: Place your most-used items at eye level where it is most comfortable to reach them. Larger jars and heavier packets should be placed lower down, so they are more comfortable to lift (and there is less risk of pulling them down on top of yourself!). Items that you rarely use can go up on higher shelves. If you have extended your storage to the ceiling (a good idea to maximize your storage potential), then a sturdy folding step will be helpful.

Storage containers: One of the best investments you can make for pantry storage is a good set of containers that fit well together. Round jars may look good, but square ones make better use of the available space. It is up to you to decide whether you opt for Instagram-worthy containers or a more practical option. 

Make sure that you match the size and style of your container to the product you want to keep in it. Would it be helpful if it had a handle so you can easily decant your cereal? Would it be better to have a scoop to get enough rice for one person quickly? Do you need scoops for things like coffee or sugar? These can be a significant investment in saving you time.

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Labels: you can use a glass pen to write on the container or get creative and choose printed labels, blackboard labels that you can write on, or get yourself a fancy label maker. It isn’t just about aesthetics, though – labeling your containers helps sort your items and makes you more likely to keep them organized. Wipe-off surfaces or easy-peel stickers are always a good idea, so you can easily change the labels.

Baskets: you can group smaller packets, sauces, and condiments in storage baskets. Depending on how you cook, you might have a basket for BBQ condiments, another for decorative baking items, or one for snacks. Baskets can be placed on shelves or attached underneath to make use of the underside of your shelves. Baskets are great for vegetables as they allow air to circulate easily.

Trays: Trays are ideal for messy items or those often used, such as salt and pepper or other condiments. Keep breakfast things – spreads, conserves, jams, etc. on a tray and lift them out when needed. This action will make mornings more manageable and keep your shelves cleaner for longer.

Maintain

A well-ordered system is designed to be easy to keep up with, but it will need a little maintenance now and then to keep it looking fabulous. Once you have your pantry in order, the last thing you want is to have to do it over and over again. 

Better to spend a few minutes each day than have to overhaul the whole thing from scratch each month. Getting everyone in the household on board with where things stay will also save you time (and arguments!).

Date order: put new things on the back of your shelves in order of date to ensure you use the oldest items first. You can stock up on items when they are on special offer and not accidentally let current items expire. Taking a few extra minutes when putting away the groceries to ensure that food items are in date order could save you money, reduce food waste and keep your pantry looking great.

A shelf a week: each week, wipe down one shelf and edit the contents, getting rid of anything that is empty or expired, cleaning up any crumbs or spills, and ensuring that everything is where it should be. By only doing one shelf each week, the work is manageable, and you will avoid the need to do a major edit.

Treat yourself: allow yourself some nice things to keep your pantry organized and feel more enjoyable. For example, you could purchase nice pens and labels, some pretty baskets, or some washi tape or fabric to prettify the edges of the shelves.

List it: include a small noticeboard or notebook to note down what you are getting low on when you edit your shelves. These items make shopping much more manageable and ensure you never run out of your pantry staples.

One Last Thing

Forget the images on social media that provide a snapshot into a fantasy life where everything looks perfect. Homes are for living in! Honey jars will be sticky, packaging will get torn, and the rice will run out! Your pantry is there to feed you, not to be gazed at. 

The aim here is to make your pantry work for you, to make sure you have all the space you need for the food you want to store, and to make it quick and easy to find what you want. If it looks gorgeous, that’s a lovely bonus.

This post was originally posted on Hello Sensible.

Originally posted 2020-06-04 19:50:31.

How to Cope With Excruciating Anxiety Chest Pains

Dizziness, excessive sweating, dry mouth, and shaking are among the physical symptoms of anxiety. While these symptoms pose a real danger, they’re probably not as threatening, painful, or fear-inducing as excruciating anxiety and chest pain. The reason is that the chest houses the heart and lungs – two delicate organs the body needs for survival. 

If you frequently experience anxiety or panic attacks, anxiety chest pains may be one of the noticeable physical symptoms. By learning some coping techniques, you can find relief and prevent the situation from degenerating into a heart attack or other heart conditions.

You may feel like you have shortness of breath but you can still breathe if you take deep breaths and know that you can breathe it just may not feel like it. If you have pain in the chest, make sure you get testing done if it exceeds symptoms of anxiety and make sure you do not have heart disease.

Continue reading for a detailed guide on coping with anxiety chest pains.

How to Cope With Anxiety Chest Pains

Whether you’re feeling a sharp pain, a burning sensation, dull aching, or spasms, these techniques will help you feel better.

Practice Meditation

Anxiety results from an unsettled or troubled mind; you need some calmness and inner peace to combat anxiety, which will take care of the chest pain. Meditation is super helpful for relaxing the mind and freeing you from harmful, anxious thoughts. The good part about it is that you can practice meditation anywhere, and you don’t need any equipment. 

Meditation is merely an umbrella term for different ways to achieve inner peace and stress reduction. Some meditation activities you can use to stop anxiety chest pain are:

Mindfulness Meditation: Be mindful of the present moment (thoughts, emotions, flow of air) and accept them without judgment. 

Mantra Meditation: Repeat a calming word or phrase to distract you from the stressor or thoughts behind your anxiety chest pain.

Guided Meditation/Imagery: Create mental pictures of places or events you find soothing.

Another form of meditation you can use is deep breathing. 

Start Exercising

In addition to many other benefits, exercise has a therapeutic effect on people who have anxiety pangs. Get up and work out if you want to reduce your anxiety and keep that chest pain away. 

Once you start, your mind will leave those annoying thoughts and focus on the reps and impact of the exercise. And your body will feel less muscle tension, effectively dissociating itself from any anxious feelings. Also, anti-anxiety neuro-chemicals like serotonin come into play and limit your anxiety.

With all of these happening, that excruciating chest pain will excuse itself. If you want a more permanent solution, exercising regularly will boost your resistance to stressors and negative thoughts that may lead to anxiety.

Exercise improves blood flow, and memory and increases cognitive skills making it easier to fight mental illnesses.

Reassure Yourself

If there’s anything we know about anxiety and its symptoms, it is that they are temporary. The pain you’re experiencing will last no more than a few minutes; remember this and reassure yourself that you’ll be fine. 

Focus on feeling better, not on the pain you’re feeling. We know that sounds like a weird thing to do in the heat of the moment, but it works. The idea is to divert your mind from the problem and focus on the solution. Do these three things to reassure yourself that everything is fine:

Try to stay calmTell yourself it is just a phase that will passEmbrace cheerful thoughtsGrounding Techniques

Grounding techniques are VERY helpful when you feel anxiety chest pains by helping you regain control of your thoughts. A popular grounding technique is the 5-4-3-2-1 where you use your senses and focus on everything around you and try to enjoy these site, smells, tastes, etc.

This is a way of being mindful and helping your body relax when it is in a state of fight-or-flight and it is trying to protect you. Take some deep breaths and fill your stomach and chest up with as much air, feel a nice stretch in your chest. Do this until the pain subsides and use this guide to cope with your anxiety naturally.

In Summary

There are many natural ways to cope with anxiety and improve your body’s overall response to stressful situations. If you have chest discomfort for an extended period of time, speak to your doctor about it.

If you feel like you have frequent anxiety chest pains, check out some more of my articles on how to cope with your anxiety without side effects.

16 Exhilarating Reasons to Live: When It Seems Impossible

It is easy to get caught up in the busyness and lifelong pursuit of career and success that we forget to live life to the fullest. For most people, life is about social expectations – going to school, getting a job, growing through the ranks, paying bills, getting married, and raising kids. 

This monotonous lifestyle leaves little room for one to explore themselves and the pleasures of living. Life is meant to be experienced; it shouldn’t be a long stressful journey; it should be an enjoyable ride.

However, challenging yourself to do something simple but fun every day can change your perspective dramatically and give you more reasons to live a long and prosperous life!

Get Help

If you are having, have, or know someone who has suffered from suicidal thoughts, self-harm, feelings of hopelessness or has attempted suicide previously, don’t hesitate to get in touch with the national suicide prevention hotline.

Speaking to a mental health professional can help you learn healthier coping skills that can help you see the many reasons to live. Immediate crisis intervention is vital if someone talks about harming themselves.

Suicide Statistics

According to the CDC, a life is lost every 11 minutes from death by suicide. That statistic shows that over 1.2 million American adults attempted suicide, and suicide is the SECOND leading cause of death in children 10-14 and young adults 25-34 years old.

These statistics show the importance of taking care of our mental health, dealing with our emotional pain, and increased advocacy to break the mental health stigma is essential.

High levels of substance use and abuse in teenagers contribute to increased suicide risks. Over 2.08 million teenagers reported using drugs within the last month, and 11.2% of overdoses are in individuals ages 15-24.

Substances are presented in a way that is very appealing to adolescents, teenagers, and young adults. Substance abuse could be decreased if these young minds were not influenced to believe that getting drunk or being high is such a “cool” thing. When younger, vulnerable minds become addicted to substances it makes it much harder to stop later in life.

At-Risk Individuals

Individuals who suffer from certain mental disorders have an increased risk for suicide.

Individuals expressing feelings of hopelessnessDepressionFrequent substance abuseBipolar (15x the risk of the general population)Traumatic ChildhoodPosttraumatic Stress Disorder (PTSD) Warning Signs of SuicideSelf-cutting/self-harmDistressWithdrawal Overdosing/ resorting to using pillsExpressing “wanting to die”Increased risky behaviorFocus on death and dying Reasons to Live1. Time Flies 

If there’s one thing we should all know, time waits for no one. Today you’re young, and tomorrow the grey hairs will begin to appear. So, enjoy your youth or any stage of life you find yourself in. 

Being mindful and present can help you focus on the time that you do have to enjoy. Also, ask yourself “what is the most important thing in my life right now?”

2. You Only Get One Life

There are no do-overs in life, so you have to make the most of your time, and you don’t know when that time will come. So, don’t wait until you’re in your 30s or 40s to do something you love; like Nike, just do it.

3. Avoid Regrets Later in Life

You don’t want to grow old and regret not living life to the fullest; it’s a sad, sad experience. You can’t travel back in time to make up for the lost time, so why not make those memories now? Connect with old friends, hang out, have fun, and go on adventures. Live!!

4. Money

Money comes and goes but it can be replaced, it can be invested and grow and you can always make more of it. If you find that you are in a tough financial situation start by writing out your budget and see if you could make any adjustments to focus more on some of the areas that are most important to you.

Find ways to save money and make extra money as well to help you take your focus away from financial stress.

Are your habits currently helping you get towards your financial goals or could you tweak them short-term to help you out long-term?

Money can allow you to try new things, travel, and explore and it is a reward for the hard work you put in. This can help increase your dopamine if you create financial goals around your passions and you work towards a small vacation or pay off debt.

Creating a written plan and checking it off can increase your dopamine by making you feel accomplished and motivating you to want to accomplish more of these goals. Use a financial planner or budget to help you see how you are working towards your goals. When it is written it is much easier to see the progress you’ve made and give yourself credit.

Clever Fox Budget Planner - Undated - Expense Tracker Notebook. Monthly Budgeting Journal, Finance Planner & Accounts Book to Take Control of Your Money. Start Anytime. A5 Size Peach Pink Hardcove... $21.99 Each month write down your monthly financial goals. Put reminders of bills and payments due on the calendar. Make a monthly spending plan before you spend. Use predefined expense categories to plan your monthly budget. At the end of the month, review what happened, spot bad spending habits, think about how you can improve next month. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 05/28/2022 05:57 am GMT 5. Happiness 

When you live life to the fullest, happiness is the result. You will love your life more and enjoy every day! 

You won’t experience true happiness when you’re in the rat race; it comes when you let yourself enjoy the things that add meaning and purpose to your life. Examples? See nature, go on vacations, try new fun activities, move to a new city, discover new cultures, foods, etc.

Happiness comes from within and there are natural ways to increase your happiness neurotransmitters serotonin and dopamine. Improving your overall confidence in yourself can be very helpful in helping you feel happier.

Work on liking who you are and being your biggest cheerleader, this will help you base your happiness on yourself rather than others.

6. Life is Not a Competition

So, please don’t make it one! Don’t let your happiness be determined by your position compared to the next person’s. That mindset only attracts stress and anxiety, and depression. Focus on your lane, do what makes you happy, and move at your pace.

You are your own person and the only person you should compare yourself to is yourself. Ask yourself if you are where you want to be in life, don’t judge yourself but create a game plan. Figure out how you can work towards your goals, without focusing on your past mistakes.

7. Reduce Stress and Depression

Here’s another crucial reason to live life to the fullest, your health! People who get overwhelmed by the worries of this life usually push themselves more than they should. Like I said earlier, life is not a competition, and your job or career shouldn’t sum up your life. There’s more to life; explore it!

Stress and anxiety often occur from a wish for the current situation to be different than it currently is. Mindfulness-Based Cognitive Therapy teaches us to focus on appreciating everything in the present and changing our opinions.

8. You Will Meet Others Like You

As you live your life determined to enjoy every bit of it, you will meet like-minds who resonate with you. You’re not alone in this journey. You’re not the only one living life to the fullest. 

Find a community that you can relate to, either in person or online you can find individuals who like the same things you do. If you are struggling with grief, find a grief group that can relate to what you are going through and can express their feelings, memories, and experiences.

On a more positive note, you can find groups that enjoy video games, working out, blogging, traveling, cooking, art, music, etc. Finding your community can be very important to make you boost your confidence and help you relate to others. Likeminded people can help you stay focused on the goals you have and help you find the desire to pursue what you want.

9. Make Wonderful Memories

One of the best things about living your best life is making lovely memories. You can always recall these memories and relive the fun. And when you’re old, instead of regretting what you never did, you’d be proud of a life well-lived.

Every day is a new day to make new memories and try new things.

Pro tip: challenge yourself to try something new every week. Try a new restaurant, workout, movie theater, bike trail, book, etc.

10. Build Strong Relationships

Living life to the fullest also means meeting people and building relationships. Relationships are crucial for many things, including happiness and fulfillment. So, don’t be shy to make friends; life is sweeter with people who care about you.

Spend time with your loved ones and focus on the strengths they bring to your life.

11. Achieve Your Dreams

Some people push their dreams aside to do the norm or what society expects of them, and that’s no way to live. Your dreams are valid, and when you decide to live without fear, your dreams will begin to find expression and come to fruition.

Write out your goals and make a short-term list that adds up to your long-term goals. Actually writing it down and checking it off helps you see that you are achieving your dreams rather than trying to remember all that you have done.

I use a planner to write out my day and my week, and I weekly write out my goals for the week that will help me increase my healthy habits and work towards my financial and health goals. At the end of the week, I write what I accomplished and what else I can improve and this helps me see how my behaviors impact my progress.

12. Overcome Fear

Some people are terrified about letting themselves free to live life on their terms, explore opportunities, or change the course of their lives. Sometimes, it’s the fear of the unknown, and while it’s normal to be scared, know that fear never goes away. People who decide to live life to the fullest don’t do it in the absence of fear; they’re very much aware it’s there and do it anyway.

Fear is meant to protect our minds and bodies from going into harmful situations. However, we oftentimes have a difficult time trying new things and we tend to stay in our comfort zones and anything outside of that can be too scary.

Exposure therapy is something you can work on with your therapist to help you overcome those fears that keep you from pursuing your dreams.

13. You Have a Gift/Talent

Your talent makes you unique and brings out your best, true self. And the beautiful thing is that you can use your gifts to make other people happy. You may be a fantastic singer, dancer, or comedian, but whatever it is, that’s a reason to live life to the fullest. 

And no, you don’t have to turn every talent into a career; that’s what society often dictates. Allow yourself to enjoy the feeling of doing something helpful to others. Sharing your talents with others is a great reason to live and make the world a better place, once you have worked on making yourself better and you can share that with others.

Art and music therapy are both used to help individuals overcome anxiety and depression. Pick up a paintbrush, instrument, skateboard, or sing a song, even if you think you will not be good, try it.

Figure out what it is that makes you happy, allows you to be creative, and share that with others.

14. The World Awaits

History is replete with tales of inventions, discoveries, adventures, and advancements. Most of them were not orthodox at the time, and most were deviant from unwritten social rules, but today we celebrate them. 

Living life to the fullest opens you up to life’s possibilities. You don’t have to limit yourself, and you don’t have to follow the norms. Your geeky, weird, or nerdy ideas may be widely accepted tomorrow.

15. Inspire Others

People who aren’t so focused on making a living but making a life are huge inspirations to others. That’s because they’ve unlocked a part of themselves most people haven’t. You can inspire others if you choose to live life to the fullest.

16. Nothing Is Stopping You

Finally, nothing can stop you from making your life fun, meaningful, and enjoyable. You’re the only one who can do that, and you do it through your actions or inactions. 

You have choices every day and you can choose to let the hardships pull you down or you can focus on pursuing your dreams and believing in yourself.

Mental Hacks You Must Know You can not control how other people feel , so do not blame yourself if those around you make poor decisions and say that you made them feel a certain way. Use grounding techniques and focus on the present, this is super helpful in drowning out the noise around you. Thoughts are NOT facts. Thoughts can come and go across your mind but they do not define you and they are not factual just because they appear.Taking care of yourself is important. Exercising, sleeping, meditating, eating a nutrient-dense diet, and setting boundaries in your life can do wonders. Your happiness is based on your perspective. It is not based on how your partner makes you feel or your boss’s opinion, but only yours. If you focus on how important your opinion of yourself is then negative statements will not feel so impactful.Treatments

Research shows that mindfulness-based cognitive therapy helped veterans decrease the number of suicide events and the amount of suicide attempts. (Interian et al., 2021)

Mindfulness-based stress reduction also helped veterans suffering from ptsd and were sexual assault victims cope with the traumas they experienced. Individuals who experience this type of trauma are prone to higher suicide rates.

Cognitive-behavioral therapy has been used to help families minimize the risks of teens reattempting suicide. Through Safe Alternatives for Teens and Youths (SAFETY) treatments that include a dialectical behavioral informed-family treatment and cognitive-behavioral therapy. (Asarnow et al., 2017)

Closing Thoughts

Life is meant to be lived and enjoyed, not endured. Don’t get caught up in the rat race and competitions that stifle people’s happiness; instead, choose to be different. Choose to live your life to the fullest and make every day count. You will love your life and appreciate life more. There are many reasons to keep going, despite hardship. Without struggles we would not have room to grow, this creates resilience and it is a valuable skill we can learn.

References:

Asarnow, J. R., Hughes, J. L., Babeva, K. N., & Sugar, C. A. (2017). Cognitive-Behavioral Family Treatment for Suicide Attempt Prevention: A Randomized Controlled Trial. Journal of the American Academy of Child and Adolescent Psychiatry, 56(6), 506–514. https://doi.org/10.1016/j.jaac.2017.0...

Interian, A., Chesin, M. S., Stanley, B., Latorre, M., St Hill, L. M., Miller, R. B., King, A. R., Boschulte, D. R., Rodriguez, K. M., & Kline, A. (2021). Mindfulness-Based Cognitive Therapy for Preventing Suicide in Military Veterans: A Randomized Clinical Trial. The Journal of clinical psychiatry, 82(5), 20m13791. https://doi.org/10.4088/JCP.20m13791

A Quick Guide to Meal Prep Like A Pro

Meal prepping is all the rage these days, and for good reason! Meal preps can help you save money, help with eating healthy, and help you have more control over your food. But where do you start?

This article will give you all the information to start meal prepping like a pro! We’ll cover everything from basics to more advanced tips. Whether you’re a beginner or an experienced meal prepper, there’s something for everyone here.

What Is Meal Prep?

Meal prep can be as simple or complicated as you want – there’s no right or wrong way to do it! Meal prep is simply the process of preparing meals in advance.

Prepping meals in advance can mean anything from cooking a big batch of food on the weekends to prepping individual ingredients.

Meal planning is an excellent alternative to eating restaurant meals, and you can still enjoy locally prepared foods. You can cook a week’s worth of the same thing or cook various meals.

Meal prep is great for living a healthy lifestyle and learning to make healthy recipes. It also streamlines grocery shopping since you don’t need as many ingredients.

Why Is Meal Prepping Beneficial?

Firstly, you can save money. Cooking in bulk and portioning out meals ahead of time means you won’t eat out or order takeout as often.

Also, meal prep can lead to a healthier diet too. With healthy meals prepped and ready to go, you’re less likely to reach for snacks or convenience foods. Finally, meal prep gives you more control. You can tailor your meals to your dietary preferences and stop relying on others for your food needs.

Different Ways to Meal Prep

There are many different ways to meal prep. If you’re short on time, you might want to focus on quick and easy recipes you can make in advance.

If you’re looking to save money, cooking in bulk might be the way to go. If you have specific dietary restrictions, you’ll want to plan for those too.

Here are a few ways to meal prep:

Make-Ahead:

This involves cooking meals ahead of time and then storing them in the fridge or freezer until you’re ready to eat. Storing food is an excellent option if you want quick and easy meals on hand that require minimal assembly.

Batch Cooking:

Batch cooking means cooking a big batch of food at once and then portioning it into individual servings. Portioning is an excellent option if you’re short on time during the week but still want to cook most of your meals from scratch.

Ready to Cook Ingredients:

This involves prepping all ingredients for a recipe ahead of time but not actually cooking the meal. Having ready-to-cook ingredients is a great choice if you like to cook but don’t always have the time.

Meal Kits:

Meal kits take all the guesswork out of meal prep by providing everything you need to make a complete meal. You have to follow the instructions, and voila – dinner is ready!

Individually Portioned Meals:

This involves portioning out individual servings ahead of time. This works well if you’re always on your feet and need something quick and easy to grab and go.

Picking the Right Number and Variety of Your Meal Prep Recipes

How many meals do you need? If you’re prepping for one, you’ll need fewer meals than if you’re prepping for a family. As far as variety goes, it’s essential to balance having enough variety to keep things interesting but not having too much that it becomes overwhelming. Start with a few simple recipes that you know you’ll enjoy, and go from there. You can always add more variety later on!

How to Cut Down on Cooking Time

One of the biggest deterrents to meal prep is the time it can take to cook your meals. Here are a few ways to cut down cooking time.

Choose the Right Combination of Recipes

Some recipes are just naturally quicker to cook than others. When meal prepping, try to choose quick and easy recipes that will help you get dinner on the table quickly.

Having a variety of cooking methods will help you save time and energy. Also, avoid cooking recipes that all use the same appliance. For example, if you’re using the oven for cooking one recipe, choose a stovetop recipe or a no-cook recipe for your other recipes.

Stick to a Consistent Cooking Schedule

Another way is to be regular with when you cook. Try to cook all of your meals simultaneously each week. Having a plan will help you get into a routine and make meal prep faster and easier.

If you’re really pressed for time, there are always shortcuts! Pre-cut vegetables, use pre-cooked meats, and choose recipes that require no prep work.

Organize Your Preparation and Cooking Times

Once you’ve chosen your recipes, it’s time to start planning your prep and cooking times. Things can get tricky, but don’t worry – we’ve got you covered!

First, take a look at the recipes you’ve chosen and list all the ingredients you’ll need.

Then, group those ingredients together based on when they need preparation.

For example, all of the ingredients that need chopping would go together, the components that need cooking, etc.

Then, once you have your ingredients grouped, it’s time to plan your prep and cooking times. Make sure to allow enough time for each step and be realistic about how long each recipe will take to cook.

It’s also a good idea to list all the equipment you’ll need for each recipe. Listing equipment ensures you have everything you need before the cook.

And last but not least, don’t forget to factor in clean-up time! Allow enough time to wash the dishes and put everything away. No one likes doing dishes, but it’s an essential part of meal prepping.

Have a Grocery List Prepared

Now that you know what you’re going to make, it’s time to gather your ingredients for the week ahead. Creating a list will help you have everything you need to start cooking.

When writing up your shopping list, be sure to group your ingredients based on their location in the store. This will save you time and energy when you’re shopping. If possible, try to do all of your shopping in one trip, saving you more time.

The Right Meal Prep Containers

Storage containers are vital for meal prepping because they keep your food fresh and delicious.

The best containers are made of glass or stainless steel. They’re durable, dishwasher-safe, and easy to clean. Plus, they won’t absorb flavors or odors from your food. Get a variety of container sizes. This way, you can store different types of food and make sure everything fits nicely in your fridge.

Last but not least, make sure your containers have tight-fitting lids! Tight-fitting lids prevent spills and keep your food fresh for longer.

Here are some recommendations for containers:

Freezer-Safe Containers. These are great for chilling food you plan to eat later. Just label them with the date, so you know when you made them.Microwavable Containers. These are perfect for storing food that you plan to reheat. Just be sure to get containers that are microwave-safe.Airtight Containers. These are for your ready-to-cook ingredients. They help keep your food fresh and prevent it from drying out.Leak-proof containers with compartments. These are ideal for storing food that you plan to eat on the go. Plus, they help keep your food from getting soggy.

Using stackable containers will also help maximize space in your refrigerator.

How to Cook, Store, and Reheat Safely

Now that you know what to make and have all of your ingredients, it’s time to start cooking! But before you start, there are a few things you need to know about cooking, storing, and reheating your food.

Make sure you cook at the right temperature. Undercooked food can be dangerous, so follow the recipe closely.Chill foods as quickly as possible after purchasing or eating. Bacteria can grow rapidly on food left out at room temperature, so it’s essential to store food properly.Set your fridge to the proper temperature. The FDA recommends setting your fridge to 40 degrees Fahrenheit or below and your freezer to 0 degrees or below.Keep storage times in mind when it comes to fresh meat or fish. You can only store raw meat and fish in the fridge for a few days, so be sure to use them before they spoil.Reheat foods only once. Reheating food more than once can increase the risk of food poisoning.When reheating food, make sure it’s piping hot all the way through. Use a meat thermometer to check that the food has reached a safe temperature.Thaw foods safely. The best way to thaw food is in the fridge or in cold water. Never thaw food at room temperature.Date your foods when you put them in the refrigerator. Dating foods will help you track how long they’ve been in storage.Eat all foods within the correct period. You can only store most cooked food in the fridge for three to four days.Staple Foods for a Healthy Meal PrepBrown rice: Brown rice is a complex carbohydrate that provides lasting energy. It’s also a good source of fiber, magnesium, and vitamins B and E.Olive oil:  Olive oil is a healthy source of fat. It’s also high in antioxidants and has numerous health benefits.Your favorite veggies: Choose a variety of fresh or frozen vegetables. Some good options include broccoli, kale, carrots, and tomatoes.Sweet potato: Sweet potatoes are a good source of fiber, vitamins A and C, potassium, and iron. They’re also low on the glycemic index, making them an excellent choice for people with diabetes.Rotisserie chicken or chicken breast: Chicken is a quick and easy way to add protein to your meal. Just be sure to remove the skin before eating.Overnight oats: Oats are complex carbohydrates that provide lasting energy. They’re also high in fiber and linked to numerous health benefits.Ground turkey: Ground turkey is a lean source of protein. It’s also low in fat and calories, making it an excellent choice for those watching their weight.Bell peppers: Bell peppers are a good source of vitamins A and C. They’re also low in calories and fat.Butternut squash: Butternut squash is a good source of fiber, vitamins A and C, potassium, and magnesium. It’s also low on the glycemic index, making it an excellent choice for people with diabetes.Brussels sprouts: Brussels sprouts are a good source of fiber, vitamins C and K, and folate. They’re also low in calories and fat.Black beans: Black beans are a good source of fiber, protein, and iron. They’re also low in calories and fat.Final Thoughts

Meal prepping is a great way to save time, money, and energy. But if you’ve never done it before, it can appear daunting. However, once meal prep becomes part of your everyday routine, you’ll find it a breeze.

If you’re looking to cut down on your grocery bill or want to save time in the kitchen, give meal prepping a try! With a bit of planning and preparation, you’ll soon be a pro.

This article originally appeared on Wealth of Geeks.